Savory Quinoa Egg Muffins oo leh Hadal Isku jira

Quinoa iyo muusikada isfiiriyowga - khudradda iyo maaddada "gluten-free" oo ay ku fiican yihiin brunch hilibka, ama quraac ballaadhan oo lagu tagay. Cunto sare ee borotiinka , iyo habka ugu wanaagsan ee loo isticmaalo quinoa ka baxsan .

Fikradda ku saabsan haddii eeyna cunin hilibku Halkan waxaa ku qoran dood badan oo ku saabsan haddii ay ukumo yihiin miro iyo khudrad , oo lagu daro fikraddaada halkan .

Eeg sidoo kale: Cuntooyinka quraacda ee quinoa

Waxa aad u Baahantahay

• 1 koob quinoa
• 2 koob oo biyo ah (ama
• maraq khudradda )
• 4 oz. isbinaajka (qiyaastii 1 koob, dabacsan)
• 1/2 basal (jarjaran)
• 2 ukun
• 1/4 koob oo farmaajo ah (waxaan isticmaalay Swiss)
• 1/2 tsp. oregano (ama miro)
• 1/2 tsp. budada toon
• 1/2 tsp. cusbo

Sida loo sameeyo

1. Isku dar biyo iyo quinoa dhexdhexaad dhexdhexaad ah oo keen jilbaha. Dabool oo isku kari ilaa 10 daqiiqo, ama ilaa quinoa si fiican loo kariyo oo dareeraha loo nuugo. Ka qaad kuleylka oo iska dhig.
2. In digsi aan duub lahayn, kululeyso basasha dhowr daqiiqo, ilaa jilicsan, ka dibna ku dar isbinaajka, wax karinta ilaa inta uu isbinaajigu si tartiib ah u lumay, qiyaastii laba daqiiqo. Ha u jihaadin inaad ka adkaato isbinaajka! Ka qaad kuleylka.

1. Foornada kuleylka kuleylka ah ilaa 350 F oo si khafiif ah u dufac digsi.
2. In baaquli weyn, isku darso quinoa la kariyey, isbinaajka la kariyey iyo basasha, ukunta, jiiska, oregano ama miro, budada toon, milix iyo basbaas, isku dardar si wanaagsan si loo isku daro.
3. Isku darka isku darka ah ee qasacadaysan 1/4 koob oo maro ah, oo aad uga taxaddareyso inaanad ka badneyn.
4. Ku rid digsiga foornada iyo dubi 20 daqiiqo.

Ku raaxeyso quinoa guri, isbinaajka iyo kalluunka jiiska!

Macluumaadka nafaqada (laga bilaabo CalorieCount), muffin, ku salaysan 10 muffins:

Kaaliyeyaasha: 89; Total Fat 2.8g; Fatigga Habboon 1.0g; Kolestarool 36mg; Sodium 157mg; Wadarta Carbohydrateska 11.5g; Cuntada Fiber 1.5g; Protein: 4.5g; Vitamin A 23% • Faytamiin C 7% Kalsiyum 5% • Birta 7%

Tilmaamaha Nafaqada (adeeg kasta)
Calories	61
Total Fat	3 g
Fatuurad la ruxay	1 g
Fat	1 g
Kolestarool	45 mg
Sodium	307 mg
Carbohydrateska	6 g
Fiber diirran	1 g
Protein	4 g

(Macluumaadka nafaqada ee kusaabsan raashinkeena waxaa lagu xisaabiyaa iyadoo la isticmaalayo xog-ururin sheyga ah waana in loo tixgeliyaa qiyaasta.